Go to prior thread for what I am doing, but I think I am going to go back up to 1200 calories a day (at 1000 for the last week which is 100 of fruit and the rest almost all lean protein and most days I was at more like 800). I walk an average hour a day on a treadmill five days a week and I lift for on average 90 minutes six days a week. I also do a lot of prole goy Mr. Fixit things, but those will ramp down when it gets colder. I am also out of wood to chop and split. :-(

An issue I have is finding clothes that fit. My chest is 47in measured (I think because I was fat I have a barrel chest) and my quads are big. I need pleated or relaxed fit pants as for example Levi’s 501 look like skinny jeans on me, but slim fit dress shirts I still look like a pirate. This is fine under a suit, but I don’t know what I am going to wear when it gets cold and I can’t wear slim fit polo shirts (which stretch). I suppose it does not matter as I can wear a coat/jacket/fleece but I would like some decent dress shirts.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49210877)

https://huckberry.com/store/shop/bestsellers

Maybe also try their waxed canvas: https://huckberry.com/store/flint-and-tinder/category/p/75996-bighorn-waxed-jacket

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49212440)

You can't add 2lbs of muscle on a diet of 1200 calories a day. It doesn't matter how much you lift.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49213402)

Decided to get close to maintenance calories and redouble my lifting efforts by actually doing core and going hard on legs. I don’t know what maintenance calories are though. 2000 maybe?

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49238773)

6’2.5: 2100

6’: 1400

5’10: 500

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49238777)

havent ever had much visceral belly fat afaik

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49239296)

Overall, not fat really, but have some fat left to lose. Also I look jacked in clothes. Narrow waist and a barrel chest and big arms is a good look. Without clothes, I still need a lot of work.

Work is a lot now, so I am doing 4 days a week lifting as opposed to 6-7 and I buy into the recovery thing and I do think I was overtraining by arms.

Been averaging 1500 calories with the additional calories over 1000/1200 coming from switching pork tenderloin and chicken to steak and ground beef more. Basically I do non-lift days 1000 and lift days more like 2000.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49254081)

Edit: I eat healthier food than literally anyone. I feel bad if I eat boneless skinless chicken thighs rather than breasts. I consider rice to be terrible, I ate whatever is in one small box of beans and rice in the last few months. I eat top round because strip steak is too fatty and I trim any fat off the top round. I have had zero sugar in months (including things where it is added to a food). I have had three small pieces of bread in three months. I eat shrimp plain. I don’t use protein powder. I have had three or four French fries (cooked in beef tallow) as far as fried food.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49254535)

I ate 2lbs of chicken breast, 300g of sweet potato, a can of green beans, a pear, and a small kiwi today. 1490 calories, 225g of protein. I walked 3 miles plus at a brisk pace and lifted for over two hours doing chest and arms. I am trying to get back to six days a week lifting if I can.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49258047)

I like my ED (eating disorder not erectile disfunction). I am trying to have the healthiest diet possible. IDGAF if it is an ED or not, it’s better than 99.9999% of what people in the US eat.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49275486)

Long story short, Diamond Dallas’s twink comment got to me so I am eating more and lifting even heavier. I am probably going to hurt myself, but I want 18in biceps so I can say my biceps are the size my neck used to be.

Maybe it was the intense work out yesterday evening. I did hydrate a ton and I ate 1960 calories with 244 grams of protein and a fair amount of carbs in that so I guess I am still in a deficit? Or maybe it just burned all the glycogen in my arms (should not really do that much, today is leg day). I just don’t know. I also had/have been walking a lot (close to a 4mph pace but only a couple miles a day).

Anyway, as much as I like steak, I bought 10lbs of boneless skinless chicken and figure I eat a couple pounds a day. I do like the thighs better by a significant degree as they reheat nicer (I am indifferent when they are fresh off the grill).

I also discovered cauliflower rice. Broccoli and brussel sprouts are flame compared to cauliflower. Oh, and eggplant. 100 calories a pound. And who knew mushrooms had so much protein. Portobellos are pretty 180 with chicken. I use fruit and Celsius as preworkout. The actual preworkout and ashwandwhatever the heck it is makes me feel odd.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49275220)

This is how weight loss has always worked for me. Seemingly flatlines for a while, then the weight gets flushed after a hard workout and hits a new low. Some of it is glycogen and will come back but most won't.

You need to be careful man. Most of my training injuries over the years were from lifting too heavy in a caloric deficit. You are probably overtraining right now if you are running a cut. The only way you are going to add mass to your biceps in a deficit is if you have amazing genetics to where your "beginner" training physique has 18 inch lean biceps. Not likely, but you can technically add some mass going from "untrained" to "beginner." Or if you were pretty far along and had them at 19+ before, then they deteriorated to 16.5, you might get them back to 18 in a deficit. But if 18 is your prior peak (or a new high), you're just gonna get injured.

Long frequent workouts targeting shit like biceps is not what I would do on a cut at all to begin with. Compound lifts, less workouts, less volume, maintain as much strength as possible. If you keep your strength high, you will BLOW UP when you start eating again. If you drag everything out, eating to be able to train at a high volume but not building muscle because you're in a deficit, eventually you'll just start wasting away. Your body fat won't be as low as you want because you didn't run a big enough deficit, and you'll hit a wall where your strength drops a lot because you've been in a deficit for too long. And this is all going to be magnified because you weren't starting with a decent muscular base to begin with.

I would bulk and build a decent base (not dirty bulk) and then do a hard fast cut instead of trying to do multiple things at once.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49276223)

I appreciate your concern and I tore the shit out of a shoulder last time I got on a kick (which ended with the injury). I have learned my lesson on heavy flyes. I have been half ass bro lifting curls and presses for decades so I think I am safe there unless I get to a point where I can go really heavy (which I feel no need to at this point). My biggest concern is that I reinjure my knee/ankle everything else that I destroyed before.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49276406)

Also, if you were formerly really strong, your muscles are going to gain strength faster than your ligaments and joints can handle it. You don't want to wear them down. Definitely take some supplements for that even if they feel fine.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49279069)

Beef (Organic, grass fed/finished)

Salmon (wild caught)

Blueberries (organic, wild)

Greek Yogurt (Organic, grass fed)

Avacados

Wallnuts (organic)

Almonds(organic)

Macadamia Nuts (organic)

Brazil nuts (organic)

Sweet potatoes (organic) (ideally purple)

Beets (organic)

Brocolli (organic)

5-10 other DIVERSE veggies (organic)

And, to fill in any extra needed calories:

-Lentils (organic black)

-Olive Oil (Extra virgin, first cold pressed, unfiltered, organic)

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49282121)

For veggies I prefer cauliflower to broccoli. Just started doing cauliflower rice. Green beans, zucchini, yellow squash, eggplant, spinach etc. Frankly broccoli and brussel sprouts don't sit particularly well with me unless I thoroughly cook them, but I still have them on occasion.

Ya, I eat a lot of fruit (blueberries especially, but a huge variety), chicken, and lean beef, but that’s not all I eat.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49282823)

Also, all of that fish you listed is death poison. Do not eat it.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49286635)

Why is the fish I eat poison? And what kind of poison?

Thoughts on pork? Been eating a lot of it to balance chicken.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49287441)

PS tweaked a little bit my left bicep :-(

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49305466)

Link it

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49331100)

Thinking about getting a gym membership or dropping a ton of money and buying a bunch of equipment. Although I really like what I am doing, there are things I would like to try (smith machine press so I can go heavy, pec deck, cable pulldowns etc).

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49333651)

-----

PUSH 1

• Barbell Bench, 5 sets

• Incline DB Bench, 3 sets

• Standing DB Press, 4 sets

• Tricep Dips, 4 sets weighted / 1 set bodyweight AMRAP

• Overhead DB Tricep Extensions, 3 sets

• Front & Lateral Raises (alternating), 3 sets (superset with tricep extensions)

PUll 1

• Pullups, 4 sets weighted / 1 set bodyweight AMRAP

• Seal Row / Chest Supported DB Row / Single Arm DB Row (in that order of preference, equipment dependent), 4-6 sets

• Curls (something wide grip, something narrow grip, and some hammer curls), 4-6 sets

LEGS 1

• Back Squat, 5 sets

• Cleans (if ≤ 5 reps) / Heavy Kettlebell Swings (if > 5 reps), 3 sets -- if cleans, do second; if KB swings, do last

• RDL, 4 sets

• Lunges (can sub sled drags if you have the space and inclination), 4 sets

PUSH 2

• Barbell Bench, 5 sets

• Incline DB Bench, 3 sets

• Standing Arnold Press, 4 sets

• Tricep Dips, 4 sets weighted / 1 set bodyweight AMRAP

• Overhead DB Tricep Extensions, 3 sets

• Front & Lateral Raises (alternating), 3 sets (superset with tricep extensions)

PULL 2

• exactly the same as Pull 1

LEGS 2

• Deadlift, 5 sets

• Cleans (if ≤ 5 reps) / Heavy Kettlebell Swings (if > 5 reps), 3 sets -- if cleans, do second; if KB swings, do last

• Front Squat, 4 sets

• Lunges (can sub sled drags if you have the space and inclination), 4 sets

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49335971)

Edit: your split is doing more sets and fewer exercises than I have been doing but I will give it a try (more or less, some I can’t do with what I own).

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49335984)

What movements are you unable to do with what you have? I'll sub them out for something.

I typically focus on really effective and efficient movements instead of doing like 15 different exercises. Good example of this is instead of doing like six different types of machines for three sets for back, I typically do six sets of seal rows because they are just more efficient at isolating lats.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49336885)

Fuck a smith machine, bar path for that sucks. Just get a power rack or combo rack (more expensive usually) and a decent adjustable bench. Way better, it'll have safeties, and you can bench in it. I always bench in a rack if I'm at a shitty globogym -- more adjustable J hook positioning.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49339004)

PS holding right at 175lbs. GFNLHMA said I look great (previously she said I looked skinny and it gave me a complex for a week). Averaging ~2000 calories and 180g protein.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49363269)

1. Yes, buy another set of 45s, you'll need them soon enough

2. Watch the following:

- https://youtu.be/3ieuEnlIEV4

- https://youtu.be/QRLeaWuxmmE

- https://youtu.be/VcY3YSW9vX4

Two different explanations from two world class deadlifters. I think the second is better, but you need the context of the first to get it. You don't need to do over under / mixed grip on deadlift since you're not competing -- just use straps.

3. Drop the weight to like 225 and do sets of 5-12 (or just follow the split I recommended above, and on deadlift make sure the weight moves pretty comfortably / you have 2-3 reps in reserve each set). Work on bracing and cuing good form. You can get a ton out of submaximal, hypertrophy range sets, especially just starting. Add weight once you're comfortable with it, but you don't have to try to max or anything. Just build a good foundation with lots of hypertrophy work and you'll put on a ton of strength very quickly too.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49363293)

PS I know what you told me, but I like lifting heavy to failure every set.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49363318)

Numbers are weird because I'm using my last bench day as an example and my gym has kg plates, but you get the idea.

Also, with deadlifts, just build a good foundation first and then you can pull heavy.

If doing 3x/wk would be easier, do:

- bench (5 sets)

- main leg lift (squat or deadlift, 5 sets)

- pullups (5 sets)

- main leg accessory (RDL or front squat, 4 sets)

- shoulder pressing (3-4 sets)

- some rows (3-4 sets)

- some curls and tricep work

Follow the same rep scheme as before. It's a long workout but you'll blow up if you eat enough, and time off will be welcome lol.

(http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2),#49363926)